Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Parts Scored Individually
"The End 1"
AMRAP in 3 minutes
20 calorie Row
30 Wall Ball Shots (20/14 lb)
20 Toes-to-Bars
30 Box Jumps (24 in)
20 Kettlebell Sumo Deadlift High-Pulls (108/72 lb)
30 Burpees
20 Shoulder-to-Overheads (135/95 lb)
100 ft Sled Pull
Rest 1 minute
"The End 2"
AMRAP in 6 minutes
Same workout as above
Rest 2 minutes
"The End 3"
For Time
Same workout as above
For Time
210 meter Ocean Swim
1,500 meter Sand Run
50 Chest-to-Bar Pull-Ups
100 Hand Release Push-Ups
200 Air Squats
1,500 meter Sand Run
For Time
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
50 yard Sprint
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
100 yard Sprint
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
150 yard Sprint
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
200 yard Sprint
For Time
5 Rope Climbs (15 ft)
5 Clean-and-Jerks (145/115 lb)
4 Rope Climbs (15 ft)
4 Clean-and-Jerks (165/125 lb)
3 Rope Climbs (15 ft)
3 Clean-and-Jerks (185/135 lb)
2 Rope Climbs (15 ft)
2 Clean-and-Jerks (205/145 lb)
1 Rope Climb (15 ft)
1 Clean-and-Jerk (225/155 lb)
For Time
3 Rounds of:
30 Double-Unders
10 Overhead Squats (135/95 lb)
Then, 3 rounds of:
10 Handstand Push-Ups
40 foot Sled Push (385/275 lb)
3 Rounds for Time
7 Front Squats (225/155 lb)
700 meter Bike
100 foot Monkey Bar Traverse
3 Rounds for Time
30 Push-Ups with Hand Release
21 Overhead Squats (95/65 lb)
Time Cap: 7 minutes
For Time
1,200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Time Cap: 22 minutes
3 Rounds for Time
30 Toes-to-Bars
21 Ground-to-Overheads (95/65 lb)
Time Cap: 7 minutes
7 Rounds for Time
3 Cleans (205/135 lb)
4 Handstand Push-Ups (Ring HSPU for men)
Time Cap: 12 minutes